Contrary to what many people believe you don't need a middle man to help you reach your goal of stress reduction through mindfulness and exercise. Creating your personal mindfulness-based stress reduction program is simple, however, you have to be willing to practice, practice, practice as you get familiar with the routine.
First you need to figure out the best method for you to attain a relaxed state. This may be best achieved by lying on the floor or sitting in the garden. That's for each individual to decide. Once this decision is made, close your eyes and focus on your breathing.
Breathing is something we do continually, yet most of us seldom take notice of the process. Take note of how air enters and leaves your body, how your stomach and chest rise and fall and how your body feels as you inhale and exhale. Initially, your mind will probably wander to matters other than your breathing, but you should become more focused with practice.
Once you have mastered the meditation routine, you can incorporate light stretches and subtle movements to add a physical element to your routine. A goal of 30 minutes a day is a reasonable one.